Top Ten Ways to Beat Fatigue

  • Eat more protein. For a well-balanced diet, 30% of your intake should be from protein. You can obtain this mainly from lean meat, fish and eggs, but good vegetarian sources of protein are: nuts, pulses, milk, whole grains, and tofu.
  • Drink more water. Dehydration is a major cause of fatigue and most people don't drink enough water. Sufficient water is needed in order to facilitate even basic metabolic processes within the body, and if you are not taking enough water the ability to do this starts to break down. Drink at least 6-8 glasses a day.
  • Take energy-boosting neutraceuticals -
    • Gingko Biloba - "the brain booster" - start with 60mg a day.
    • Ginseng - "the invigorating herb" - Siberian Ginseng for general loss of energy, or Amercian Ginseng for tiredness caused by nervous conditions or insomnia
    • Echinacea - "the flu fighter" - at the first sign of a cold or flu, take 300 mg three times a day for 10-14 uninterrupted days.

Always check with a qualified practitioner before taking any supplements or herbal preparations.

  • Learn to relax - practising a relaxation technique on a daily basis sets up the relaxation response which allows the muscles, internal organs and brain to take a deep rest, resulting in improved energy levels.
  • Breathe deeply. Breathing properly will increase your energy and mental alertness. In using the diaphragm correctly when you breath you will take in the perfect amount of Oxygen and expel Carbon Dioxide efficiently.
  • Look at your diet -
    • increase you intake of fresh fruit and vegetables - up to at least 5 portions a day - they are packed with immune-boosting antioxidant vitamins and minerals
    • have 4-5 small meals a day rather than 1or 2 big ones - this will help to keep your blood sugar levels steady and prevent fatigue
    • cut down on your intake of simple sugars, alcohol and coffee - all these deplete your adrenal glands and have a dramatic effect on energy levels
    • eat simply and avoid fatty, greasy and fried foods, as overloading your system can make you feel sluggish and "liverish".
  • Take B Vitamins - these are essential for maintaining the nervous system and healthy red blood cells. Either eat Vitamin B-rich foods - wholegrain cereals, wheat-germ, eggs, lean meat, pulses, beans and fish - or take a Vitamin B Complex supplement instead.
  • Exercise regularly - to increase your energy levels and improve your general health. Aim to exercise for 20 minutes 3-4 times a week, ideally in the fresh air
  • Try Essential Oils - the classic energy boosting oils are:
    • Juniper - use as a detoxifying stimulant
    • Bergamot - uplifts depression and general fatigue
    • Ginger - massaging diluted ginger oil over the kidney area will revive vital energy
    • Rosemary -use several drops to raise energy levels when stressed or tired

Put a few drops of essential oil in the bath, or mix with a carrier, such as almond oil, and use as a body massage oil.

  • Go for an Energy Treatment - shiatsu, acupressure, or thai yoga massage. These will relax, soothe and re-balance your energy levels, leaving you feeling refreshed, alert and ready to go. To find out more about complementary therapies to beat fatigue go to Treatments

Implement most or all of these strategies and you'll find your energy levels lifting dramatically. For prolonged or persistent fatigue with no obvious cause, always consult a health practitioner. To find one in your area go to the Practitioner Directory.

Also See:

Chronic Fatigue Syndrome

Holistic Living Feature

Breathe Your Stress Away

Nutritional Therapy

Health Nutrition Features

Reflexolgoy and Stress

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